Tag Archives: Go WOW Team

Marathon Minute

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May 20, 2012 by Lauren Ganes, Marathon Coordinator

Photos by Lizette Militar Byers

Ready, Set, Go! WOW women are more than ready to take on the See Jane Half Marathon!

We all owe Coach Stephanie our gratitude for marking the course for us. We now have the psychological edge of knowing the course. THANK YOU, COACH STEPHANIE!

And our heartiest thank you goes to Lizette who kindly kept a water station for us. We wish her well on her 100 mile bike ride on June 3! Go, Lizette, go! We are cheering you on!

Christie and Kathy going strong on their first 13.1 mile practice run.

Do you remember how you celebrated your 30th birthday? Bravo to Christie A. who celebrated her 30th birthday by running 13.1 miles for the very first time! And Bravo to Kathy W who also ran 13.1 miles for the first time! Way to go ladies, and you looked strong as you came to the finish line.

Brave Evelyn joined us and ran the 5K course. Ellen also ran, and Vera, Pat, Rebecca, Beth, Lauren, and Coach Stephanie all completed 13.1 miles.

Next week we will be in taper mode, running 10 miles.

Go WOW Women!

Mini Marathon Minute

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Robbi, Pat, Coach, Laura, Lauren, and Ellen at Point Isabel. Go WOW Team!

from Lauren Ganes, Marathon Coordinator

BRAVO and CONGRATULATIONS to Beth W. on an outstanding performance at the Divas Half Marathon May 6! Her dedication and perseverance led to a successful race!

The See Jane Run Half Marathon is just a month away, and WOW women were strong, out in the heat at Pt. Isabel. Christie and Eileen ran their longest distances ever! Laura, Robbi, Ellen, Vera, Iris, Yesenia, Pat, and Jeanetta joined in as well.

Training is so important, because we learn from experience; and a few members learned that they need to carry enough water, or know where water is located along the course. We certainly need to drink more water/electrolytes in the hot weather.

Please remember after long distance runs to refuel within 30 minutes by eating or drinking some food with protein to help rebuild the small tears in your muscles.

Fuel, Run and Hydrate, Refuel

Go WOW Women!

Track Workout for Walkers or Runners

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Coach Stephanie and Vera C heading out for 6 miles

Pacing Workout for 5K or Half Marathon Use your gymboss!

Everyone warm up on the track for 5 - 10 minutes easy jogging or active walking (use your arms) followed by some dynamic stretching (jumping jacks, bicycles, high knees, butt kicks)

Race time 9 minutes per mile, set gymboss at 2'15" on a single cycle

1 X 2 mile with an average of 2'15"/lap

By listening to your gymboss you will know if you are ahead or behind your chosen pace. Adjust accordingly.

If you choose to walk a portion of the workout you must run faster than 9 minutes/mile to average out your pace for the slower walking segment. I recommend trying to do this workout with a steady run, not a staggered run/walk.

10 minutes per mile, chosen race pace? Set your gymboss for 2'30"/lap

11 minutes...each lap will be at 2'45"

12 minutes/mile = 3'00" per lap

13 minutes per mile = 3'15" per lap

If time allows, take a 3 -5 minute break then repeat the 2 miles. Your pace should be pretty much, all out but based on the pace of your race. Clearly a half marathon pace will be overall slower than for the same person running a 5K race.

Walk a cool down lap or two and stretch

Not sure of your pace? Talk to Coach Stephanie. She has an answer for you.

Please make any comments on our public Facebook page or on the Winners' Circle. Thank you!

Jump Start Your Summer and Fall Training with WOW!

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50 in 100

The WOW Team is adding 50 new members in the next 100 days and we want YOU!

A run like no other through the Napa Valley

Here is what the WOW Team Offers Every Day:

Professional Coaching with personalized training and goal setting

More than 7 neighborhood workouts (walking, running, speed work, and tempo runs) each week throughout the greater Bay Area. You may attend one or all!

Support online and through mentors (don't live in the area? Train with WOW through our virtual support and coaching)

Ongoing enrollment. Join ANY time!

Best of the Best

The WOW Team was voted Best Bay Area Women's Run Club for 2012 by an ABC7 Poll.
Join the BEST. Be Your BEST!

Go WOW Team at See Jane Run Half Marathon 2011!


Summer Specials

May
Sports Nutrition Clinic every Saturday, online
Free at meetup.com/gowowteam
June
Power Walking Clinics

  Intermediate Running Clinics

    Starts June 6 in Walnut Creek, 5 Weeks $89. Here is the link
    Starts June 13 in Oakland/Piedmont, 5 Weeks $99. Here is the link
Hill and Pacing Clinics

Free to Members or Join Specific Event on Meetup

July
Start to train for

San Jose Rock'n'Roll Half Marathon Oct 4

  Humboldt Redwoods Half Marathon Oct 21


 

Special Prices

Sign up with a buddy and split the initial membership fee 50/50
Sign up in May for a $20 rebate*
Sign up in June for a $10 rebate*
Sign up by July 16, just in time to start training for fall 5K Walks through Full Marathons and get a $5 rebate
*(once we get all your paperwork)

Register Now

What better time to start your new lifetime of fitness?


Getting started: Details for you to join the WOW Team, as a full subscriber, or a drop-in are available on our website at Go WOW Team
 

Go WOW Team!



Not quite sure what to do next?
Take a free fitness survey
Find us on Facebook
Follow us @gowowteam on twitter
RSVP for our workouts on meetup

You are always welcome with the WOW Team!


Marathon Minute

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Lauren G, glad to have the hills out of the way. On to the food!

MARATHON MINUTE

April 22, 2012

It’s been so much fun to pound the pavement with the WOW women preparing for the See Jane Run Half Marathon, or 5K the last two Sundays! It’s just 6 weeks away until race day! WOW women braved heat to complete their training runs this week-end, and Coach Stephanie was there to remind us all to stay hydrated.

Bravo to Beth W who ran 14 miles on Saturday in preparation for the Diva Half Marathon on May 6!

Our wonderful Coach Stephanie knows just how to keep us together whether we are training for a half marathon or a 5K. While we run very fast with our track work-outs, even our fastest 400 meter will not be an indication of how fast we will run on race day. With each increment of distance our speed slows down. In other words, you run a 5k quite fast, but each race from the 10K, half marathon and marathon has increasingly slower minutes per mile goals because we slow down to achieve the distance. We are so lucky to have Coach Stephanie help us figure out just what speed is right for us for each race.

By including a tempo run, a track work out and a long run each week you will be ready for your race on June 3.

Tempo Workout for the Track

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Tempo Workout for Half Marathon Pacing

J & J practice on the See Jane Run Training Course 2011

Everyone warm up on the track for 5 - 10 minutes easy jogging followed by some dynamic stretching (jumping jacks, bicycles, high knees, butt kicks = 2 - 4 laps + stretching)

2:30 - 2:45 best finish time for half marathoners

1 X 1 mile at steady pace, each lap at 3 min/lap, recover with 400m jog or walk (don't stop completely), repeat one more time

6 laps at steady pace, each lap at 3 min/lap, walk a cool down lap or two

2:15 - 2:30 best finish time for half marathoners

1 X 1 mile at steady pace, each lap at 2:40 min/lap, recover with 400m jog or walk (don't stop completely), repeat one more time

6 laps at steady pace, each lap at 2:40 min/lap, recover with 400m jog or walk (don't stop completely), walk a cool down lap or two Stretch

Stretch

Not sure of your pace? Talk to Coach Stephanie. She has an answer for you.

Please make any comments on our public Facebook page or on the Winners' Circle. Thank you!

Track!

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Track for the Week of April 9 - 15, 2012

Work out with The WOW Team. It's fun!

Everyone warm up on the track for 5 - 10 minutes (2 - 4 laps)

Intermediate Workout (6 months or more base work)

1 X 1 mile at hard pace (5 - 10K, Recover with 400m jog or walk (don't stop completely)

1 X 2 miles at hard pace (5 - 10K) pace yourself to finish all 8 laps and try to be consistent, Recover with 800m jog or walk (don't stop completely)

1 X 800m at 5K pace, Recover with 400m jog or walk (don't stop completely)

1 X 800m at 5K pace, Cool down with one or 2 laps walk or jog

Stretch

Novice or Maintenance

2 X 1 mile with 1 lap hard, 1 lap easy, 1 lap hard, 1 lap easy - walk or jog but be consistent for the entire lap, Rest 2 minutes between sets.

1 X 800m with 1 lap hard, 1 lap easy. Proceed to cool down.

Cool down walk or jog 1 full mile, 4 laps. Go for the endurance!

Stretch

Not sure of your pace? Talk to Coach Stephanie. She has an answer for you.

Please make any comments on our public Facebook page or on the Winners' Circle. Thank you!

The Weekly Pep Talk - See Jane Run Here Comes the WOW Team!

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The Weekly Pep Talk #189
Start April 9, 2012
 
Words to Live By: Fear is that little darkroom where negatives are developed. - Michael Pritchard

WOW Woman of the Week:  Robbi Cook, from humble beginnings, you stuck with the program and made big progress. And, it’s not over yet. Keep up the good work Robbi. You are doing just what I hoped for WOW Members, making this an ongoing part of your life. Perfect!
 
Upcoming Events of Note:

Details for these special events are on meetup or below

Dear WOW Members and Interested Readers,              

                Vacations are good for many reasons. They allow you to look at things differently. I had a great trip to Boston and New York with my daughter and was pleasantly surprised by the insight gained while away. You women, in the WOW Team, who run with me on a regular basis, are very special. I know this! This was not the insight. What I realized was that I need to let you know how much I appreciate what we share.
                In context, many of you are aware that I want the WOW Team to expand and be a national (eventually international) program. I want to accomplish this through online coaching support and neighborhood workout groups throughout the country.
                However, without you, WOW Team local members, I would not know what a successful program we have. I would not have realized how meaningful our relationships have become and how, over time, we have grown as athletes! We are truly a team! We support each other; we push each other; we make each other accountable; we develop friendships; we grow because of knowing each other; we pace each other; we are creating lifetime fitness because we have found the pieces that make fitness an ongoing and essential segment of how we live. WOW!
                When I had the time and space to realize this I knew the next step was to tell you, each of you and all of you how special we are as a group. WOW Team Members share a bond that, when given time to grow, taken seriously, and committed to, gives us the priceless gift of belonging. We belong together as WOW Members and each of us is better individually for what we gain from being a group.
                Please share what we have, as WOW Team Members, with other women. Our gift will become more valuable with each new woman who shares the magic with us.

Go WOW Team! - Coach Stephanie

Sunday Talk about Knee Pain and How to Prevent or Treat It - Dr Sandy Baird will talk to us this coming Sunday in Emeryville - We have rescheduled guest speaker, Dr. Sandy Baird, from InnerSport in Berkeley. Sandy will be talking to us about preventing and managing knee pain in runners. She can be reached at drsandy@innersport.com. Sandy will be talking at about 10:00 and will also offer one on one consultation. Her bio is very impressive and is listed in full on the meetup site at http://www.meetup.com/GoWOWTeam/events/44872112/.
 
Bring a snack and plan to stay after the workout to listen to Dr. Sandy.

Nike Lottery is Open. Deadline to Register April 20
                Lizette and Laura have been helping with details on the WOW Team training for the Nike Half Marathon on Sunday, October 14, 2012. If you want to join the lottery group drawing with WOW for this event, you must register by April 20! Details are on the Winners Circle and on the Nike site. Be sure to use our code listed above. You will not be charged unless we get into the lottery.  
 
Whether or not we get into Nike, we will also train for the San Jose Rock’n’Roll Half Marathon on October 7 and (unofficially) some women want to train for the Redwoods Half Marathon on October 21. We have a full fall ahead of us

Summer Hiatus - Just so you know my plans, WOW will use the summer to work on technique and developing an individualized, year round, fitness program. We will keep our workouts shorter for the month of June (after racing at See Jane Run) through Monday, July 16 when we will begin picking it up again for San Jose or Nike in the fall.

Why and how? - If, in fact, WOW is to be a year-round, ongoing fitness program, we all need some down time, some maintenance time, some lower intensity periods. How to do this? Use the summer for shorter, more skill-focused, and fun runs, just for the heck of it! Want to enter a few 5 or 10K races? This is the time! Want to try a cross country race or tough mudder, trail run? Go for it! A summer break means you have an opportunity to work on your own goals... or not.

Track Clinics, Hill Workouts, etc.- I'll add a few more skiils to your portfolio during the summer that you can practice as you enjoy your freedom of movement, just for the heck of it!

Does this sound OK? Let me know your thoughts.  

Sports Nutrition and Weight Control - I want to invite you to a talk this Saturday that will introduce you to some nutrition concepts related to sports, weight loss and good health, overall. It will be right before my normal online coaching call and everyone is invited to participate. Please RSVP on meetup if you plan to attend and I will send the call-in information.
 
Time: 2:45 – 3:00, Saturday, April 14
Topic: Sports Nutrition – Energy and Weight Control
Where: WOW’s Virtual Coaching World
Cost: No Charge
RSVP: on meetup

Upcoming Random Races and Opportunities:
April 14th - Redwood City, Sequoia Stampede, http://www.seqstampede.com/Stampede.html
April 22, 2012 – Auburn Endurance Capital Marathon, http://www.endurancemarathon.org
May 5 - 2012http://www.ocmarathon.com http://www.ocmarathon.com/ The OC Marathon and Half Marathon
May 5-6, 2012 - Gather your friends, co-workers or families (12 member teams).  Decorate 2 vans.  Dress your best (costumes optional).  Walk 128 miles or run 199 miles (3 times each, 5 miles in rotation) from the Wine Country, across the Golden Gate Bridge at midnight, to Santa Cruz.  Join California’s Longest Party on 650.508.9700 or email run@therelay.com.
May 6, 2012 - Divas Half Marathon in San Francisco Bay - http://www.runlikeadiva.com
May 17 – 19 – Fargo Marathon, Half Marathon, Relay, 10K, 5K, and Youth Run, http://www.fargomarathon.com
May 20 - The 101st Running of Zazzle Bay to Breakers – Discount Code for WOW Members on our website at gowowteam.com
June 3, 2012 See Jane Run Half Marathon and 5K in Alameda – http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K-registration.aspx
July 29, 2012 - Sept 21, 2012 7th Annual Run at Work Day http://www.thesfmarathon.com
Aug 26, 2012 - Santa Rosa Marathon / Half Marathon and 5k Fun Run – thesantarosamarathon.com
Sept 21, 2012 7th Annual Run at Work Day
October 7, 2012 – San Jose Rock’n’Roll Half Marathon http://runrocknroll.competitor.com/san-jose
October 21, 2012 – Humboldt Redwoods Half and Full Marathon http://www.redwoodsmarathon.org
November 11, 2012 Malibu Marathon, Half Marathon and Supathlon - www.malibumarathon.com / www.malibusupathlon.com                                                                                          
November 18, 2012 - The Lady Speed Stick® Women’s Half Marathon Scottsdale-Tempe
www.womenshalfmarathon.com/scottsdale-tempe
 

Photo #1 - Iris T and Robbi C after See Jane Run 2011. Photo by Lauren Ganes
Photo #2 - The WOW Team after See Jane Run 2011 - Photo by Lesley's Hubby
Photo #3 - I really do love this photo from Lafayette Reservoir - by Lauren Ganes
Photo #4 - More Lafayette Reservoir - by Lauren Ganes
Photo #5 - At the Oakland RunFest Expo - Photo by Kosheno's special friend

Note: If you have a question and are not yet a member of the WOW Team, post it on our Go WOW Team public Facebook Page and I'll do my best to post a response there within 1 business day. Members can post on The Winners Circle, our private facebook page. I'll check in on both. Go WOW Team!



The Weekly Pep Talk - WOW was Smokin'

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The Weekly Pep Talk #187
Start March 26, 2012

Words to Live By: "Man is a goal-seeking animal. His life only has meaning if he is reaching out and striving for his goals." -  Aristotle

Final Chance: Please Vote! Get the family and friends to help out. Let’s make the Wow Team the Best Running Club in the Bay Area! http://sf.cityvoter.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250 . Deadline March 30. Thanks to everyone who has already voted but please bring your friends and family on board, too. We need those votes!

Happy Runners. Oakland Run Fest 2012. Photo by Lauren Ganes

Marathon Minute from Lauren Ganes is ready for reading. Go to http://gowowteam.com/marathon-minute-16 for an update on the ORF.

WOW Members, please share your race stories on the Winners’ Circle. This is your time! (WOW Member but not on the Winners’ Circle? Check your membership resource letter for details on how to participate.)
 

Dear WOW Members and Interested Readers,
 
There will be two more weeks of condensed Weekly Pep Talks. I am taking off tomorrow for a trip to Boston and New York with my college age daughter and we are spending a week exploring colleges and 2 new cities for the first time! I have been all over the world but never to Boston and only once to New York. I am excited! Both, for time to spend with my youngest daughter and for an adventure to share!
 

Rowena and Julie. Rowena ran her first half marathon! 2012

As for the WOW Team, I have to repeat Ann R’s quote from the Winners' Circle “WOW – wee!” What a group! You showed your stuff this weekend and it is documented in race times, photos, and satisfied trainees. I am so proud of what each of you have accomplished! You should feel terrific (if a bit sore!)
 
Many of you were mentioned in Lauren's Marathon Minute so, before thinking we fogot you, please check it out! In addition to what Lauren already wrote about (and photographed) I want to salute Laura L who ran 8 minutes faster in her 5K race this year over last! Additionally Laura took some dynamite photos AND was the impetus and organizer for her school to add a youth running program for students to train for yesterday's race. You totally rock Laura!
 
Elaine P and Ann R finished the 5K bright and early then had to rush off for family and work matters. I loved seeing you out there, finishing strong. Please know that See Jane Run 5K and Half holds bigger and better things for both of you! Go for it!
 
I have known Amanda M for several years. To see the transformation in this woman from then until now is incredible! I am so proud of what you have accomplished Amanda and also see what kind of strength there is in family. You ran for your father, you have a husband who is right there with you (literally, since you ran together!) and a lovely baby daughter to carry on the love from generation to generation. Much was accomplished yesterday. Good job!
 

Christy and Ann, pre race! Oakland Run Fest 2012, photo by Lauren G

In her usual quiet and determined manner Christy G crossed the finish of the Oakland Half Marathon for the second time. The WOW Team congratulates you and I am especially proud. Thanks for the wonderful training workouts we've shared!
 
We also saw Beth W, who has been an incredible mentor, run the relay with her “best cupcake buddies”. The ladies are making ORF Relay a tradition and we applaud traditions and women’s fitness so you are doing it right!
 
Lizette B, finished with a personal record of 2 hours and 3 minutes and a bit was also on a clip in the news last night on television so we will be needing to get her autograph soon. Go Lizette! Now, on to a century ride in June…
 
Christie A, one of our newest members participated in her first race, ever, as a relay partner in yesterday’s relay. Christie’s team included Iris T, Vera C, and Lesley T. Good run Christie! Now, a half marathon is in order right? See Jane Run here we come!
 

Coach Stephanie, Christie, Eileen, Robbi , and Iris after our races. Photo by Laura Lance.

I want to thank the leaders of the relay teams, Iris T and Eileen K. You ladies got it together! Eileen's Team included Ellen Gordon, April Nicolas, and Kathrina Weekes.
 
I want to thank all the volunteers who helped at the expo and, especially Iris T, Pam Skiles, and Husbands Andy Ganes and Adam Byers who went to extra efforts to show up early, late and help as needed.
 
I want to give a big THANKS to Laura and Lauren who took so many wonderful photos!
 
I also want to commend Lauren for her tenacity in recovering gradually so that, after a year, she was able to successfully complete another half marathon, injury-free.
 
I saw a group of women out there yesterday pushing themselves, each other, and having fun. What could be better? I want to congratulate each of you for what you accomplished. For each of you that was a different thing. We had so many successes yesterday, measured by the goals each of us had set and by the strength in what our team represents – lifetime fitness, friendship, and fun.
 
And, how about the party at Michaela and Tony’s house? Was that the very best ending possible to a wonderful day? Thank you, thank you Michaela and Tony for welcoming us to your home and introducing us to incredible cooking!
 
Here is a list of participants from my memory. If I left your name out, please let me know. Each of you deserves so much credit.
 

5K

Elaine Porter
Ann Ritzma
Jeanetta Mack
Laura Lance
 

Relay

WOW Team A
  • Eileen Killory
  • Ellen Gordon
  • April Nicolas
  • Kathrina Weekes
WOW Team B
  • Iris Torres
  • Vera Chrebtow
  • Christie Areias
  • Lesley Turner
Beth Wrightson – The Cupcake Relay Team
 

Half Marathoners

Lauren Ganes
Robbi Cook
Lizette Byers
Christy Gerren
Coach Stephanie
Colleen Blakelock
Rowena Robles
Julie Yokoyama
Coach Stephanie
Kyoung Lee
Pat Chase
Lily Chien-Davis
Michaela Ristaino
Fiona Burger
Amanda Moynihan
Anna Santos
 

What a group!

 

See Jane Run Training

OK, it’s time to ramp up the training! See Jane Run, here we come. 5K and half marathon, we’re taking you down!
This coming week I want everyone to work on form. Minimum workout is 60 minutes, Maximum is 100 minutes. Please don’t go over 60 unless you’ve already done this amount. Then up it by 10 minutes from wherever you are. If you are new with WOW I recommend working at 1/1 with a woman who is a similar pace. Touch base with Beth to find out who can work out with you.
 
If you just finished your half marathon, this is a recovery week. 60 minutes is good. Just “stay in the game” this week. Nice and easy, fun movement.
 
If you are a relay or 5K veteran, let’s get a 60 minute workout in with medium speed (tempo speed for 4 minutes with 1 minute easy recovery walking).
 
Beth will lead the workout on Sunday at San Leandro Marina. Christy leads the walk on Saturday. Lauren and Michaela are leading the workouts on Wednesday. Thanks to all my wonderful workout leaders!
 
Success!
Coach Stephanie
 
P.S. I’ll be back on Wednesday, April 4. See you then!
 
"I would rather attempt something great and fail than attempt to do nothing and succeed." - Robert Schuller
 
Interested Readers?
“Greetings,
I am offering a FREE ebook (Kindle, Nook, iPad, computer screen) of my latest novel to anyone in your club who would consider writing a short review for a blog, newsletter, or local newspaper.
My name is Joe C. Ellis. I am a 55 year old distance runner from Martins Ferry, Ohio and also a novelist. My mystery novels have become regional best sellers.
I've always been interested in the positive difference running makes in our lives as we age. This interest inspired the plot for my latest novel, Murder on the Outer Banks--The Methuselah Murders. It is due out in April of 2012 through John F. Blair, a long standing North Carolina publisher. http://www.blairpub.com/alltitles/murderouterbanks.php
The novel is about a sixty-five-year-old medical researcher who develops a serum that reverses aging in human cells. After injecting himself with the serum, he monitors his progress through his distance running. When he posts a world-class time of 17:35 for his age group in a local 5K, a mysterious triumvirate of pharmaceutical CEOs known as the Medical Mafia wants the serum at any price. The bodies pile up along the Outer Banks as a Russian mobster and a couple rogue FBI agents attempt to get their hands on the serum and formula.
If you could get this request through to your club members through your email list or some other means, it would be greatly appreciated. Anyone interested can email me at joecellis@comcast.net .
 
Thanks for considering this request. Sincerely, Joe C. Ellis

Please VOTE! Don’t forget to vote for WOW as Best Bay Area Running Club! Get friends and family, too! http://sf.cityvoter.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250 

Photos: Due to my  shortage of time I have not posted photos on this newsletter. If you go the The Winners' Circle or our public Facebook Page you will see more than 50 photos from the Oakland Run Fest. Incredible! See links below...
Note: If you have a question and are not yet a member of the WOW Team, post it on our Go WOW Team public facebook page and I'll do my best to post a response there within 1 business day. Members can post on The Winners Circle, our private facebook page. I'll check in on both. Go WOW Team!



Marathon Minute

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“The Marathon Cycle”
by Lauren Ganes, Marathon Coordinator

Go Oakland! We did it! 2011 - Aisling F, Lauren G, Robbi C, Jeanetta M, Coach Stephanie

We had a great turnout of women at Walden Park on Sunday with the intertwining of marathon training: some women were tapering for the Oakland Half Marathon or relay, next Sunday, March 25, while other women were just beginning their training for the See Jane Run Half Marathon Sunday, June 3. It was exciting to meet new members, and gratifying to hear veteran women describe their experiences of being part of our WOW Team.

In future weeks I will focus on the training for the See Jane Run Half Marathon; however this week it is important to focus on the final week of training for the Oakland Half Marathon.

My non-running sister just asked me what I would be doing this week to prepare for Sunday. I answered, drink plenty of water, eat healthy meals filled with protein and complex carbohydrates. She also knew that I wouldn’t be running as fast or as long as I had in training when I run this week.

This is the week to appreciate the fact that you have trained well and you are ready to race on Sunday. If you are able, this is a good time to get a little extra sleep, and know that resting is important for strong running.

Make sure you have your clothes, (shirt, pants/shorts, underwear, socks, shoes, hat), bib, gels, and fluids laid out and ready to go before you go to sleep Saturday night. Don’t worry if you can’t sleep, the adrenaline of the race will carry you.

There will be 8 aid stations for the Half Marathon. They will be providing water, Gatorade and Gu. So you don’t need to carry as much as you did on a training run. It’s a good idea to have some liquid with you.

Half Marathoners will be meeting at the WOW Tent in Snow Park at 8:30. Our race begins at 9:15. Again, remember that you have trained for this, and you can do it. Be proud of yourself, and stick to your plan, remembering your breathing, legs and arms.

We look forward to celebrating our success at the WOW Tent with all WOW members after the race and at the party afterward at Michaela’s.

THANK YOU COACH STEPHANIE FOR DOING AN AWESOME JOB OF PREPARING US FOR THE OAKLAND HALF MARATHON

Hydrate, Fuel and Run strong! GO WOW TEAM!

Track!

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Stretch! Don't forget!

Track for the weeks of March 19 through April 1, 2012

March 19 - 25

Warm up on the track for 5 - 10 minutes (3 - 4 laps)

Timed 2 mile for our See Jane Run Trainees and 5K/Relay Participants or 3 miles at Half Marathon Pace, steady, race pace for 3 continuous miles. You can do it!

Cool-down of 2 - 3 laps

Stretch

March 26 - April 3

Warm up on the track for 5 - 10 minutes (3 - 4 laps)

8 X 400m with 2 minutes rest in-between each lap. Pace should be based on your former race time or timed 2 miles

Cool-down of 2 - 3 laps

Stretch

Not sure of your pace? Talk to Coach Stephanie. She has an answer for you.

Please make any comments on our public Facebook page or on the Winners' Circle. Thank you!

Race Week Strategy

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The Winner!

Race Strategy 101 – The focus of this information is on a 5K or 10K Race. It is information to utilize during the week before your race. For half marathons I'll fill in the details when things are a bit different because of the greater distance.

Here are a few tips:

  • Keep running during the week, not too hard but to stay focused. 5 and 10K distances don’t require big taper times. Half marathoners usually start their taper about 7 - 10 days before the race.
  • Do get enough rest to feel strong on race morning. This means to reduce other stress if possible, get plenty of sleep and, if your running makes you feel heavy and overworked, give it a break.
  • Drink plenty of liquid all week. Water is probably best. Make and keep your body well hydrated and able to keep toxins and bi-products flowing, not getting stuck (in your blood, or your bowels).
  • Eat well but limit protein and roughage at least 24 hours in advance. This would suggest a carb type dinner of pasta with some light veggies and maybe some cheese or small amounts of fish, chicken or tofu but nothing too heavy that will sit in you until you are racing then decide it’s time to do its thing.
  • For a short race like this, you may want to skip breakfast or eat something light if you are used to eating breakfast before a hard workout. I personally love oatmeal. Toast and peanut butter is a favorite of many. For a half marathon you don't want to miss breakfast. Same stuff but make sure you don't leave it out.
  • I drink coffee about an hour before I run and usually it cleans me out nicely. The caffeine rush can also be beneficial.
  • These suggestions are not written in stone. Better to be conservative and not try something new at a race but these suggestions come from my experience and listening to others plus reading so, they are followed by many runners.
  • Plan to pee right before the race. Just do it!
  • Hold your pee during the race, if you can. Most times you can run through it. The other stuff… well, it takes training practice to get your digestion right and sometimes nerves kick in, even if you do everything right.
  • Try to start off a little slow and build up to your rhythm in the race. Most folks begin too fast and then poop out for the rest of the race. Start SMART!
  • Before the race, try to picture yourself on the course, running it smooth, strong, and confident! This visualization can be a great morale booster and nerves calmer. You can do it way before the race starts or just before the bell goes off.
  • Have Fun! Get into the spirit of the run, enjoy your ability to move and…be sure to run through the finish with a smile! We’ll be there to cheer you on!

    • Please make any comments on our public Facebook page or on the Winners' Circle. Thank you!

    Track!

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    Go Eileen! Got to warm you up!

    Track for the week of March 12 - 18, 2012

    Warm up on the track for 5 - 10 minutes (3 - 4 laps)

    6 X 800 meters (2 laps) hard with 400 meters at a recovery pace (easy jog or walk). The recovery phase is to keep you moving but allow time to recover partially, not fully.

    Cool-down of 2 - 3 laps

    Stretch

    Please make any comments on our public Facebook page or on the Winners' Circle. Thank you!

    The Weekly Pep Talk - Less than 2 Weeks to Oakland and 12 Weeks for See Jane Run

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    The Weekly Pep Talk #185
    Start March 12, 2012

    Words to live by:  "Do the thing and you will have the power." - Ralph Waldo Emerson

    Woman of the Week: Pam Skiles – as humble as they come. Soooo much improvement!  
     
    Coach Stephanie’s Tip:  Time to focus on the other aspects of racing and tapering beyond the physical training.

    • Plan your water and snack stops based on the actual course. How will you handle them?
    • Determine what you will wear and why
    • Take time to visualize yourself on the course, running effortlessly and with confidence.  Go over this scenario several times in the next period before your race
    • Be mentally and physically prepared for a wonderful, exciting (maybe a bit scary) day! 

    Dear WOW Women and Interested Readers,
     
    Our longest training day is now out of the way. Whether it was 14 miles (woo hoo!) or a shorter, faster practice for the relay or 5K you ladies rocked it!

    The focus for most of us is the upcoming Oakland Run Fest. That said I want us all to remember that WOW is here for us FOREVER (I hope)!  Wherever you are in your training, let’s do it together, have fun, push ourselves, and be assured that this is what the WOW Team is truly about - lifetime fitness, friendship and fun.

    Can you feel the fitness vibes? Go WOW Team!
     
    We had more than 20 women show up last Sunday at Point Isabel.  This included 4 new (or almost new) women. Janette, Emily, Gloria and new WOW Member Vera ran with us and those women were MOVING!
     
    It was good to see Christie, Pat and Lauren again after their being away. Laura, I loved seeing you out there again and love your positive attitude.
     
    Kudos to all of you “regulars” who showed up on Saturday or Sunday. Elaine, Mary Sue, Eileen, Michaela, Amanda, Iris, Lizette, Ann, Kyoung, Julie, Pam, Kathy W, Robbi, and Rowena who made the daylight savings time adjustment. Lesley and Lily showed up too, just about an hour after starting time! Good that you did the workout ladies, all of you!
     
    We also missed a couple of you who were out sick. Get well Ellen, Colleen and Christy.
     
    If I missed your name, and you were present this week, please forgive me. I try to mention everyone and rely heavily on our sign-in sheet to help my recall. Each of you matters so much! Accept my apology if I ever skip your name. It is not intentional, believe me…
     
    And, for those of you reading this, who have not attended recently, please join us soon! We miss you!
     
    To women everywhere and especially you wonderful WOW Members; you make my dream of bringing fitness to all women, more of a reality, every time you participate. Thank you! You are amazing!

    Go for it!
    Coach Stephanie

    This Week with WOW:

    Come to our kick-offs and orientations this week:

    • March 14 – Wednesday, Track in SF, 6:15 AM, Walnut Creek, 6:30 PM, Tempo run or walk at Lake Merritt, 6:30 PM
    • March 15 – Virtual Orientation, Call-in on Thursday, 6:30 PM. Learn about WOW. Learn about training for See Jane Run Half Marathon or 5K.
    • March 17 – Neighborhood Kick-off to train for See Jane Run, Saturday, 8:30 AM
    • March 17 – Virtual Orientation, Call-in on Saturday, 2:30 PM. Learn about WOW. Learn about training for See Jane Run Half Marathon or 5K
    • March 18 – First Neighborhood Training for See Jane Run. Taper run for Oakland. Celebration for All! 8 AM 

    Details and RSVP on http://meetup.com/gowowteam

    15 Minute Quickies

    As part of my continued efforts to get quality information to each and every one of you, in a convenient and current format, here is a link to the first of my series of15 Minute Quickies. TheseMP3 format downloads can be listened to at your convenience and have invaluable information on all aspects of training. This first one is titled Tapering, and is geared to all of you who will be racing in less than 2 weeks. Please let me know what you think. Here is the link http://www.mediafire.com/file/uoofrln3r81e1qr/Tapering.mp3  The information should be very helpful and the entire presentation is less than 15 minutes!
     
    Next Title - Week 1 of 12 - Start Training for a Half Marathon. What to do each day of your first week.
     
    Please let me know your thoughts and, if you have any topics you would like me to speak about. Enter your comments on our public Facebook page at http://facebook.com/gowowteam  or the Winners’ Circle – for members only.

    Congratulations to Kelly Woodard who ran a super marathon in Napa, two weeks ago. Go Kelly!

    Train for See Jane Run, March 14, 17, 18th
    Join our virtual community on March 14th or 17th to learn about WOW and training for See Jane Run or come to our neighborhood Lake Merritt Kick-off and meet Coach Stephanie in person. Actual training starts March 18…

    Intermediate to Advanced Training Strategy for your Next Race
    Ready to kick up the training a notch? This series of calls, offered by Coach Stephanie, will enhance your training when you are ready to talk “pace, distance, speed, and calculated strategies“for improving what you’ve already started.  If you are able to train at a sustained heart rate of 80% or higher for 30 - 60 minutes, three times a week (or more), you will benefit from what your Coach can offer you in this training. Starting Saturday, April 7, Coach Stephanie will record a series of calls from members submitting questions ahead of time. These calls will start at 3:00 and the topic will be discussed for 15 minutes with questions and dialog following. Post your questions on Ask Coach Stephanie on Facebook, please
    • Intermediate to Advanced Level Training
    • Starts Saturday, April 7 at 3:00 PM, PST
    • These calls will also be recorded for later listening
    • A neighborhood clinic will be added soon to enhance your training. Stay tuned
    March 18 is a Taper Workout or Starting point for See Jane Run
    Finally, you get to taper! Half Marathoners do 10 miles or 90 minutes, whichever comes first. Relay, 5K, and new SJR Trainees will do 75 minutes or 7 miles, whichever comes first.

    Bring snack food to Walden Park and, in addition to our workout, we will add a little pre-race “getting psyched up “celebration, education, and race details session. For new recruits or women continuing on with training for See Jane Run, I will also go through the 12 week training plan and other details for newcomers. Should be a fun day.

    On Sunday we have scheduled guest speaker, Dr. Sandy Baird, from Inner Sport in Berkeley. Sandy will be talking to us about preventing and managing knee pain in runners. She can be reached at drsandy@innersport.com. Sandy will be talking at about 10:00 and will also offer one on one consultation. Her bio is very impressive and is listed in full on the meetup site at http://www.meetup.com/GoWOWTeam/events/44872112/
    March 25 – Post Race Pasta Feed at Michaela’s!
    Wonderful WOW Member Michaela R. and husband Tony have offered to host a post-race pasta feed for WOW Members and their families. You Must RSVP so we know who is attending. Starting between 4 – 5 on Sunday, March 25, Michaela and Tony will provide killer home-made pasta sauce (vegetarian, I believe) with meatballs on the side. Each of us is asked to bring a side salad or other side dish and a beverage of choice. RSVP on meetup please. We’ll send directions to all who RSVP.
     
    Welcome Saturday Power Walkers! We have a new group of women who are POWER Walkers training every Saturday with coaching from me, every other week. Welcome to Dawn P, Michelle S, Willie, and Donna R. These ladies walk fast! They start at 7AM then stay to walk with the WOW Fitness Walkers at 8:30. The goal is probably Nike Women’s or San Jose Rock’n’Roll in October. Ready to start training with the WOW Team Power Walkers? Info on meetup…
     
    Don’t forget! Training for See Jane Run 5K and Half Marathon starts This Week
    • Virtual Kickoff on March 15 and March 17
    • Neighborhood Kickoff on March 17
    • Practice starts March 18
    Details are on Meetup at http://meetup.com/gowowteam
    Success Teams are Forming! Join us!
     
    If you are interested in learning more, in general about Success Team Calls, you can look at a brief slide presentation at https://docs.google.com/present/view?id=ddqwb8vg_17jkmw8c9 and let us know that you would like to attend. These Success Calls are really fun and uplifting. Try to participate if you can. All WOW Members are eligible.
    Still Needed! - Oakland Expo Volunteers Needed – The WOW Team needs volunteers to help at the Oakland Run Fest Expo. We can use members or friends and family. Here is what we need:
     
    Friday, March 23 – Setup. 2 volunteers plus Coach Stephanie
     
    Saturday, March 24 – Expo opens about 8AM. We’ll do 2 hour shifts until closing time (need to check times) so need 10 – 15 volunteers (this is the day you have to pick up your race bib so you’ll be coming anyway). This day it is best to have WOW Members at our booth if possible because you will be talking with the public and handing out postcards, etc. about the WOW Team.
     
    Sunday, March 25 – The WOW Team has a booth at the race pavilion where we can leave stuff and meet and so on. We need non-participants so this is a good one to recruit family and friends.
     Details to follow. Times needed are from 45 minutes before race time to about 1:00. We will also need some clean-up here, after the race.  
     
    ORF Helpers: Thanks to the ladies below. I need more!
    Iris T – Friday
    Ellen G – as needed
    Lauren G – as needed
    Colleen B – expo
    Eileen K – expo
    Pam S – Race Day Tent
    Nike Women’s Marathon and Half Marathon in October – Contact Lizette if you are interested in participating. Facebook is best for starters…
    Post your love for the WOW Team on Yelp.  http://www.yelp.com/biz/go-wow-team-oakland
     
    Recap from prior weeks:
    Coaching calls are now happening on Saturday at 2:30 PM. The phone number has changed. Please RSVP on the Winners’ Circle for this week. Thanks!
     
    Be sure to look over the Resources Page on the WOW Team website to realize ALL the VALUE of your WOW Membership. Here is the link http://gowowteam.com/resources
     
    Post on Winners Circle every week – From Eileen’s great idea of starting a living WOW journal I am requesting that each of us post a training entry of some sort each week, on the Winners Circle. I will start today and encourage everyone to follow suit. This is a way for you to be accountable to each other and to share your thoughts and feelings about your training – ANY ASPECT! Let’s see where we can go with this. http://www.facebook.com/groups/244142088969843/295132213870830/
     
    Arrive early; win a prize – WOW Sunday workouts start at 8:00. Please try to be at the meeting area, ready to rock and roll at that time or sooner.  To reward those of you who follow through with this I’m offering a drawing while I have goodies to give away.
     
    Upcoming random races and opportunities:
    March 25, 2012 – Oakland Running Festival, http://www.oaklandmarathon.com
    April 14th - Redwood City, Sequoia Stampede, http://www.seqstampede.com/Stampede.html
    April 22, 2012 – Auburn Endurance Capital Marathon, http://www.endurancemarathon.org
    May 5, http://www.ocmarathon.com/ The OC Marathon and Half Marathon
    May 5-6, 2012 - Gather your friends, co-workers or families (12 member teams).  Decorate 2 vans.  Dress your best (costumes optional).  Walk 128 miles or run 199 miles (3 times each, 5 miles in rotation) from the Wine Country, across the Golden Gate Bridge at midnight, to Santa Cruz.  Join California’s Longest Party on 650.508.9700 or email run@therelay.com.
    May 6, 2012 - Divas Half Marathon in San Francisco Bay - http://www.runlikeadiva.com
    May 17 – 19 – Fargo Marathon, Half Marathon, Relay, 10K, 5K, and Youth Run, http://www.fargomarathon.com
    May 20 - The 101st Running of Zazzle Bay to Breakers – Discount Code for WOW Members on our website at gowowteam.com
    June 3, 2012 See Jane Run Half Marathon and 5K in Alameda – http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K-registration.aspx
    July 29, 2012 - Sept 21, 2012 7th Annual Run at Work Day http://www.thesfmarathon.com
    Aug 26, 2012 - Santa Rosa Marathon / Half Marathon and 5k Fun Run – thesantarosamarathon.com
    Sept 21, 2012 7th Annual Run at Work Day
    November 18, 2012 - The Lady Speed Stick® Women’s Half Marathon Scottsdale-Tempe
    www.womenshalfmarathon.com/scottsdale-tempe
     

    Please VOTE!

    Don’t forget to vote for WOW as Best Bay Area Running Club! Get friends and family, too! http://sf.cityvoter.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250 
    Pictures
    #1 - Pam Skiles herself, finishing her first ever 5K - photo by Mars Larsen
    #2 - Coach Stephanie walking at Point Isabel - photo by Lauren G
    #3 - Pam S, Kathy W, and Sarah at Popint Isabel - photo by Lauren G

    Note: If you have a question and are not yet a member of the WOW Team, post it on our Go WOW Team public facebook page and I'll do my best to post a response there within 1 business day. Members can post on The Winners Circle, our private facebook page. I'll check in on both. Go WOW Team!



    Exercise Helps Cancer Patients

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    Reply

    Cancer Fitness Programs- Exercise for Therapy and Recovery
    Written by David Haas, a blogger for the Mesothelioma Cancer Alliance

    From Your Coach: As a survivor of breast cancer I can vouch for the healing effects of exercise in cancer recovery and therapy. When diagnosed, those long runs and walks helped me make sense of my life and my cancer. During recovery, exercise gave me some control over my condition and enabled me to feel I was directly involved in getting better. - Coach Stephanie

    It is true that physical fitness cannot cure cancer; however, it still remains a vital component in fighting back the disease and even throughout the recovery process because studies have shown that the benefits of exercise outweigh inactivity.

    The American College of Sports Medicine (ACSM) recommends a safe, effective physical fitness program during cancer therapy and recovery. Physical activity increases energy and strength, enhances coordination and balance, and improves a patient’s overall well-being. Contrary to logical thinking, exercise also reduces the pain, fatigue, and nausea associated with cancer treatment.

    Cancer and other chronic illnesses are energy zappers that reduce muscular strength and interfere with the ability to perform everyday activities. According to the ACSM, a patient having a specialized cancer fitness program is a good way for patients to regain their physical fitness and combat fatigue and anxiety.

    Many patients wonder about the physical activities they can perform during therapy and recovery. What exercises are good for cancer patients? How much is enough, and how much is too much? The answers to these questions vary. The most important part of any cancer fitness program is working alongside a professional or a doctor who can tailor a specific plan based on fitness level, cancer type, and cancer stage.

    Mesothelioma, a rare asbestos-related cancer, makes exercise difficult for most patients suffering with this particular disease due to the respiratory problems and general weakness that illness causes. People with other late-stage cancers may also find exercise challenging, for many of the same reasons. However, most patients can engage in some type of physical activity, even that means a walk down the hall or gentle stretches in bed.

    Most cancer fitness programs focus on whole-body fitness that strengthens the body, combats depression, and boosts self-confidence. New ACSM guidelines strongly recommend exercise during cancer therapy. As much as they are able, patients should follow the 2008 physical activity guidelines.

    The current guidelines recommend 150 minutes of exercise each week. Inactivity should be avoided, even for patients going through difficult cancer treatments. Fitness programs should be tailored for a patient’s individual needs to avoid injury. The ACSM suggests guideline modifications for certain cancer types, including breast, prostate, colon, blood, and bone marrow cancers.

    Clinical research and anecdotal studies suggest cancer patients experience improved body image as a result of exercise. A better body image, improved strength and endurance, reduced pain and fatigue, and a better quality of life make physical fitness important for cancer therapy and recovery.

    The Weekly Pep Talk Only 20 Days...

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    The Weekly Pep Talk #184
    Start March 5, 2012

    Words to live by: "One of the best things to do sometimes is simply to be." - Eric Butterworth
     
    Woman of the Week:  Mary Sue W, who usually runs with us at Sawyer Camp, when we see her. It is always a real pleasure to have you join us!
     
    Coach Stephanie’s Tip:  Water, water. What an essential life element. Please remember to drink water on a regular basis for a healthy lifestyle. When you are training and sweating you want to add additional water to the mix. For workouts over an hour, you may want to add some electrolyte mix to that water because you are losing nutrients in your sweat and from evaporation. Small bits (2 oz. or less) on a regular basis is way better that big guzzles when you are excercising.
     
    Dear WOW Women and Interested Readers,
     
    What fun last weekend watching the trainees starting from Snow Park and heading out on their chosen courses. Everyone did really well! I was, as usual, very proud to be a WOW Team Member!

    For some of you this was a first 13.1 miles and you did it with such aplomb. Rowena, Kathrina, and Kyoung completed their first half marathon distance last Sunday. Hurrah! Lizette had a great run and ran most of the way with Ann R, and Robbi C. I ran with Colleen, Michaela, and Fiona, interspersed with Julie, Ellen and Christy. Lily and Kyoung disappeared early. Where did you ladies go? I had so much fun talking, getting to know you better, watching how you’ve improved. Then there was that one guy…never found out if he was single or not…

    Beth W, Eileen, Ellen, Iris, and Lesley showed up at Snow Park then headed off to do their leg of the relay. Read some of their comments in The Winners' Circle.

    BTW, 'loved those WOW t-shirts!

    You should all feel good about where you are in your training and where you are going. For some of us, this race will not be our peak and there will be other races in the future. For those of you who are uninjured, well trained, psyched and confident, this is your time! How Exciting!

    This weekend is our final long run, to be done at a moderate pace for 14 miles or 3 hours, whichever comes first. We’ll be at beautiful Point Isabel. Our relay participants will be doing 80 minutes, at a moderate to strong pace. Isn’t it great to be able to see the end so near?
     
    If the day is nice and you have time, let’s meet for coffee after our workout this weekend.
     
    March 17/18 is a taper weekend for ORF and also the start of training for See Jane Run. On Sunday we have scheduled guest speaker, Dr. Sandy Baird, from Inner Sport in Berkeley. Sandy will be talking to us about preventing and managing knee pain in runners. She can be reached at drsandy@innersport.com. Sandy will be talking at about 10:00 and will also offer one-on one consultations. Her bio is very impressive and is listed in full on the meetup site.
     
    Also on Sunday, March 18, let’s bring snack food to Walden Park and do a little pre-race “getting psyched up“ celebration. With only 10 miles to run for the half marathoners and 90 minutes for the new See Jane Run Trainees, let’s celebrate with a little good food and casual conversation, along with the talk (and evaluations) from Dr Baird and a Q and A Session from your coach.

    For new recruits or women continuing on with training for See Jane Run, I will also go through the 12 week training plan and other details for newcomers. Should be a fun day.
     

    March 25 – Post Race Pasta Feed at Michaela’s!

    Wonderful WOW Member Michalea R. and husband Tony have offered to host a post-race pasta feed for WOW Members and their families. You Must RSVP so we know who is attending. Starting between 4 – 5 on Sunday, March 25, Michaela and Tony will provide killer home-made pasta sauce (vegetarian, I believe) with meatballs on the side. Each of us is asked to bring a side salad or other side dish and a beverage of choice. RSVP on meetup please (It’s not posted yet) but will be soon. We’ll send directions to all who RSVP. Thanks Michaela and Tony!
     

    Welcome Saturday Power Walkers!

    We have a new group of women who are POWER Walkers training every Saturday with coaching from me, every other week. Welcome to Dawn P, Michelle S, Willie, and Donna R. These ladies walk fast! They start at 7AM then stay to walk with the WOW Fitness Walkers at 8:30. The goal is probably Nike Womens or San Jose Rock’n’Roll in October. Ready to start training with the WOW Team Power Walkers? Info on meetup…

    Training for See Jane Run 5K and Half Marathon starts soon

    ü  Virtual Kickoff on March 15,

    ü  Neighborhood Kickoff on March 17

    ü  Practice starts March 18

     Workout and Event Details are on Meetup at http://meetup.com/gowowteam

    Here’s to Fitness, Friendship and Fun, the WOW Way!
    Coach Stephanie
    P.S. Lauren is back! Yahoo!!
     

    WOW Has Been Demoted. Please VOTE!

    Don’t forget to vote for WOW asBest Bay Area Running Club! We have descended fromfirst to second place and need YOUR VOTE! Get friends and family, too!http://sf.cityvoter.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250 Go WOW Team! As a heads up, if you look and WOW is already in first place, hold off on voting. We want to be strategic here. However, for us to stay even 1 vote ahead of the other teams is an excellent strategy and will keep us in first place (once we get there!)
    Success Teams are Forming! Join us! 
    March 8 - Mentor, Beth W will be holding another Success Team Call. Pam, Colleen, Beth, and Lizette have room for one more participant. If you are interested please tell us on facebook and we will invite you to Beth’s call or another group as it forms. Beth’s group meets on Thursday at 8PM. All WOW Members are invited to be in a Success Team. Each group only has 5 members but you are not limited to which group you can join.
     
    Eileen K, also a mentor, will be offering a call on Tuesday nights at 7:30 PM. If you are available at this time let us know (on facebook) and you will be invited.
     
    I will also be offering a Success Team Call on Saturdays, at 4:00, starting on March 3, immediately before our regular coached call at 4:30.
     
    Robbi C is also forming a group and details will be posted soon.
     
    Thanks to all of the leaders for hosting these call. You may contact Beth, Robbi, Eileen, or me, to learn how to participate. Go to the Winners Circle to start the dialog, please. 

    If you are interested in learning more, in general about Success Team Calls, you can look at a brief slide presentation at https://docs.google.com/present/view?id=ddqwb8vg_17jkmw8c9 and let us know that you would like to attend. These Success Calls are really fun and uplifting. Try to participate if you can.
    Still Needed! - Oakland Expo Volunteers Needed – The WOW Team needs volunteers to help at the Oakland Run Fest Expo. We can use members or friends and family. Here is what we need:
     
    Friday, March 23 – Setup. 2 volunteers plus Coach Stephanie
     
    Saturday, March 24 – Expo opens about 8AM. We’ll do 2 hour shifts until closing time (need to check times) so need 10 – 15 volunteers (this is the day you have to pick up your race bib so you’ll be coming anyway). This day it is best to have WOW Members at our booth if possible because you will be talking with the public and handing out postcards, etc. about the WOW Team.
     
    Sunday, March 25 – The WOW Team has a booth at the race pavilion where we can leave stuff and meet and so on. We need non-participants so this is a good one to recruit family and friends.Times needed are from 45 minutes before (half marathon) race time to about 1:00. We will also need some clean-up here, after the race.  
     
    ORF Helpers: Thanks to the ladies below. I need more!
    Iris T – Friday
    Ellen G – as needed
    Lauren G – as needed
    Colleen B – expo
    Eileen K - expo

    Nike Women’s Marathon and Half Marathon in October – Lizette has offered to help with this. Laura did it last year. Could you two get together and, the rest of you let Lizette know if you want to enter? She needs your name soon to get us in the lottery. Thanks Lizette.
     
    Post your love for the WOW Team on Yelp.  http://www.yelp.com/biz/go-wow-team-oakland
     
    Recap from prior weeks:
    Coaching calls are now happening on Saturday at 4:30 PM. The phone number has changed. Please RSVP on the Winners’ Circle for this week.. Thanks!
     
    Be sure to look over the Resources Page on the WOW Team website to realize ALL the VALUE of your WOW Membership. Here is the link http://gowowteam.com/resources
     
    Post on Winners Circle every week – From Eileen’s great idea of starting a living WOW journal I am requesting that each of us post a training entry of some sort each week, on the Winners Circle. I will start today and encourage everyone to follow suit. This is a way for you to be accountable to each other and to share your thoughts and feelings about your training – ANY ASPECT! Let’s see where we can go with this. http://www.facebook.com/groups/244142088969843/295132213870830/
     
    Register now for your chosen race at the Oakland Run Fest. WOW Members get a $5 discount. The code is on our web page under the Resources Tab “For Members Only”.
     
    Arrive early; win a prize – WOW Sunday workouts start at 8:00. Please try to be at the meeting area, ready to rock and roll at that time or sooner.  To reward those of you who follow through with this I’m offering a drawing when I have goodies to give away.
     
    Upcoming random races and opportunities:
    March 25, 2012– Oakland Running Festival, http://www.oaklandmarathon.com
    April 14th - Redwood City, Sequoia Stampede, http://www.seqstampede.com/Stampede.html
    April 22, 2012– Auburn Endurance Capital Marathon, http://www.endurancemarathon.org
    May 5,http://www.ocmarathon.com/The OC Marathon and Half Marathon
    May 6, 2012- Divas Half Marathon in San Francisco Bay - http://www.runlikeadiva.com
    Join California’s Longest Party on May 5-6, 2012! Gather your friends, co-workers or families (12 member teams).  Decorate 2 vans.  Dress your best (costumes optional).  Walk 128 miles or run 199 miles (3 times each, 5 miles in rotation) from the Wine Country, across the Golden Gate Bridge at midnight, to Santa Cruz.  Please view TheRelay.com, call 650.508.9700 or email run@therelay.com.
    May 17 – 19 –Fargo Marathon, Half Marathon, Relay, 10K, 5K, and Youth Run, http://www.fargomarathon.com
    May 20- The 101st Running of Zazzle Bay to Breakers – Discount Code for WOW Members on our website at gowowteam.com
    June 3, 2012See Jane Run Half Marathon and 5K in Alameda – http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K-registration.aspx
    July 29, 2012- Sept 21, 2012 7th Annual Run at Work Day http://www.thesfmarathon.com
    Aug 26, 2012- Santa Rosa Marathon / Half Marathon and 5k Fun Run – thesantarosamarathon.com
    Sept 21, 20127th Annual Run at Work Day
    November 18, 2012- The Lady Speed Stick® Women’s Half Marathon Scottsdale-Tempe
    www.womenshalfmarathon.com/scottsdale-tempe
     

    Please VOTE!

    Don’t forget to vote for WOW as Best Bay Area Running Club! Get friends and family, too! http://sf.cityvoter.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250 
    Pictures
    #1 - Go WOW Team - self portrait of WOW Cap by Coach Stephanie
    #2 - Heidi H coming in to the finish of SF Half with a PR - photo by Lauren G
    #3 - Kosheno M running the Oakland Half in 2011 - photographer unknown
    #4 - Somd of the girls at the end of Oakland last year - Photographer Scott?



    Note: If you have a question and are not yet a member of the WOW Team, post it on our Go WOW Team public facebook page and I'll do my best to post a response there within 1 business day. Members can post on The Winners Circle, our private facebook page. I'll check in on both. Go WOW Team!


    Tempo Walk?

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    WOW Team Women Walking for Fitness at the Berkeley Marina. Go WOW Team!

    As a long time runner and professional coach I run into the same questions many times. They are great questions because they indicate that people are trying to learn and train with knowledge, not just follow the pack blindly.

    Here is a common question:

    I was wondering...What exactly is fitness walking, power walking, or tempo walking?

    Continue reading at this link

    Don't Give Up. Good Things Lie Ahead

    Posted on by

    Women sharing and appreciating the good things in life is what WOW Team Success Calls are about.

    I had the pleasure of being on a phone call last night where women shared positive pieces of their lives with me. This informal call began because we determined, as a group, that we needed affirmation on what is good in our lives. Making the commitment to sharing the information helps us all dwell on the positive rather than the negative aspects of our daily lives.

    Here is the link to the examiner.com article

    Please make any comments on our WOW Team Facebook page. Thank you.

    The Weekly Pep Talk

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    5 weeks left. Are you getting excited? You are definitely getting more fit!



    The Weekly Pep Talk #182

    Start 2-20-2012


    Words to live by: Never ignore a gut feeling, but never believe that it's enough - Robert Heller

    Woman of the Week:  Ann Ritzma is one of a kind. This woman wears so many hats and does a super job with all of them. We are so lucky to have you as a member and mentor, Ann. Thanks so much!

    Coach Stephanie’s Tip:  Don’t forget to vote for WOW as Best Bay Area Running Club! We have descended fromfirst to second place and need YOUR VOTE! Get friends and family, too!http://sf.cityvoter.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250 Go WOW Team!

    Dear WOW Women and Interested Readers:

    I want to congratulate those women who are burning up the pavement every week in their training for the upcoming Oakland Run Fest. Whether it is the 5K, Relay, or Half Marathon, you ladies are sticking with the commitment you made to yourselves and to the WOW Team. Go for it!

    For those of you who have drifted away… for a few weeks or a few months or even longer, WE WANT YOU BACK! It is one of the most distressing parts of my job, as coach and founder of the WOW Team, to meet women who want to partake and then leave, often without notification.YOU ARE MISSED!

    The worst part for me is that I usually don’t know what happened…With some of you, we stay in touch, and often, it is family obligations. I truly understand how difficult it is to manage relationships (especially young families) and find time for yourself. That said, we all know how essential it is to have time to pursue your own fitness and to feel supported enough to justify that time.

    The WOW Team understand both sides of this situation. However, I want you to feel supported by us and encouraged to talk to your families and loved ones about your needs. You are equal in importance to any member of your family – in terms of priorities, no more and no less (this is my opinion).

    Now, I know that logistics can make a difference because we have a bond and obligation to family members. Some members in our family need our time in ways and places that conflict with our own needs. I understand this.

    Here are some suggestions:
    Talk to your family – even the young ones and ask them:
    • What do they think of you running and getting out exercising on a regular basis. (If you haven’t mentioned this to them before, they may never have thought of you wanting or needing this in your life).
    • Ask them how they can help you to be able to get out and exercise (this goes for the whole family, big and little folks).
    • Ask them if they would like to cheer you on if you entered a race (most folks will say yes).
    These are just some thoughts for those of you who may just need a little support at home to come back to the WOW Team.

    Whatever is keeping you away, please know that you are always welcome and ENCOURAGED to return. We miss you! You make our group better. Come back soon!
     
    Best,
    Coach Stephanie
    Relay Members and 5K Members You’re upping the time just a little so, try for a few increments of faster running, somewhere in the middle of your workout. 1:1 maybe 10 – 20 minutes of harder/easy and 4:1 maybe 30 minutes or so of pushing the run part. You can do this!

    Half Marathon Trainees, you are getting up there in time and distance! This weekend you’ll be putting in 160 minutes (2 hours and 40 minutes) or 12 miles, whichever comes first.  We’ll be at the Berkeley Marin so, eat beforehand, bring water or electrolyte for the run, and plan to snack (GU or some other fast energy) on the run. Again this weekend TRY something different. Just try one thing different so that you will know if it made things better or worse for you.
    Success Team Calls –
    Mentor, Beth W will be holding a Success Team Call on Thursday, February 23 at 8:00PM for 5 lucky women whom Beth has already invited.

    Eileen K, also a mentor, will be offering a call on Tuesday night, February 28 at 8:00 PM.

    I will also be offering a Success Team Call on Saturdays, at 4:00, starting on March 3, immediately before our regular coached call at 4:30.

    You may contact either Beth or Eileen, or me, to learn how to participate. Go to the Winners Circle to start the dialog, please.

    If you are interested in learning more, in general, you can look at a brief slide presentation at https://docs.google.com/present/view?id=ddqwb8vg_17jkmw8c9 and let us know that you would like to attend. These Success Calls are really fun and uplifting. Try to participate if you can.

    Here’s to good training , friends and fitness. I would be less happy without all of you wonderful WOW Team women bringing me a warm smile every time I see you at one of our workouts.

    Have a good week. See you soon.
    Coach Stephanie

    P.S. Mark your calendars for a 7:00 AM start time for practice on the ORF course! March 4 (I didn’t choose the time, ORF did). Please RSVP on the WOW Meetup site and also on the Oakland Run Fest Facebook page.

    Online Coaching – Train Online - For All Levels of Women Runners and Walkers. Free Intro with Coach Stephanie this Saturday

    Here's a webinar I highly recommend (attend for free, RSVP now)—
    Train Online for Easy Access and Great Results!

    (Click the link above now to RSVP for this free teleseminar training -- which will be on Saturday, February 25 at 2:00 Pacific Time and 5:00 Eastern Time.  RSVP now to secure your spot.)
    http://getmoving.weebly.com
    Recap from prior weeks:
    Still Needed! - Oakland Expo Volunteers Needed – The WOW Team needs volunteers to help at the Oakland Run Fest Expo. We can use members or friends and family. Here is what we need:
    Friday, March 23 – Setup. 2 volunteers plus Coach Stephanie
    Saturday, March 24 – Expo opens about 8AM. We’ll do 2 hour shifts until closing time (need to check times) so need 10 – 15 volunteers (this is the day you have to pick up your race bib so you’ll be coming anyway). This day it is best to have WOW Members at our booth if possible because you will be talking with the public and handing out postcards, etc. about the WOW Team.
    Sunday, March 25 – The WOW Team has a booth at the race pavilion where we can leave stuff and meet and so on. We need non-participants so this is a good one to recruit family and friends. Details to follow. Times needed are from 45 minutes before race time to about 1:00. We will also need some clean-up here, after the race.
    ORF Helpers: Thanks to the ladies below. I need more!
    Iris T – Friday
    Ellen G – as needed
    Lauren G – as needed
    Colleen B - expo
    Nike Women’s Marathon and Half Marathon in October – Lizette has offered to help with this. Laura did it last year. Could you two get together and, the rest of you let Lizette know if you want to enter? She needs your name soon to get us in the lottery. Thanks Lizette.
    Post your love for the WOW Team on Yelp.  http://www.yelp.com/biz/go-wow-team-oakland
    Coaching calls are now happening on Saturday at 4:30 PM. The phone number has changed. I will be sending it out to members only in a separate email.
    Be sure to look over the Resources Page on the WOW Team website to realize ALL the VALUE of your WOW Membership. Here is the link http://gowowteam.com/resources
    Post on Winners Circle every week – From Eileen’s great idea of starting a living WOW journal I am requesting that each of us post a training entry of some sort each week, on the Winners Circle. I will start today and encourage everyone to follow suit. This is a way for you to be accountable to each other and to share your thoughts and feelings about your training – ANY ASPECT! Let’s see where we can go with this. http://www.facebook.com/groups/244142088969843/295132213870830/
    Register now for your chosen race at the Oakland Run Fest. WOW Members get a $5 discount. The code is on our web page under the Resources Tab “For Members Only”.
    Arrive early; win a prize – WOW Sunday workouts start at 8:00. Please try to be at the meeting area, ready to rock and roll at that time or sooner.  To reward those of you who follow through with this I’m offering a drawing of Celliant sport socks and sweat bands, while they last. Everyone who arrives by 7:59 AM will be given a drawing ticket when they sign-in and we’ll handle the drawing right before we take off.
    Upcoming random races and opportunities:
    March 3, 2012 – Impact 5 and 10K in Walnut Creek – “I am on the Board of a local non-profit in Walnut Creek called the The Kiran Anjali Project (KAP), created to sponsor educational opportunities for disadvantaged girls in India. We are celebrating International Women’s Day by hosting a fundraiser 5/10K Walk/Run on March 3rd, 2012, sponsored by Sports Basement. It is called the IMPACT 5/10K and the theme is “Pound the Pavement and Change a Life”. The proceeds from the event will be donated to KAP’s sponsored school, Wings School for Girls, in Hyderabad, India.

    We are hoping to inspire some local folks who want to have fun, support their fitness plans, and donate to a great cause at the same time! For more information, please visit us at     www.kaproject.org. You are welcome to contact me with any questions at 415-710-8263.

    March 25, 2012 – Oakland Running Festival, http://www.oaklandmarathon.com
    April 22, 2012 – Auburn Endurance Capital Marathon, http://www.endurancemarathon.org
    May 5, http://www.ocmarathon.com/The OC Marathon and Half Marathon
    May 6, 2012 - Divas Half Marathon in San Francisco Bay - http://www.runlikeadiva.com
    May 17 – 19 – Fargo Marathon, Half Marathon, Relay, 10K, 5K, and Youth Run, http://www.fargomarathon.com
    May 20 - The 101st Running of Zazzle Bay to Breakers – Discount Code for WOW Members on our website at gowowteam.com
    June 3, 2012 See Jane Run Half Marathon and 5K in Alameda – http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K-registration.aspx
    July 29, 2012 - Sept 21, 2012 7th Annual Run at Work Day http://www.thesfmarathon.com
    Aug 26, 2012 - Santa Rosa Marathon / Half Marathon and 5k Fun Run – thesantarosamarathon.com
    Sept 21, 2012 7th Annual Run at Work Day
    November 18, 2012 - The Lady Speed Stick® Women’s Half Marathon Scottsdale-Tempe
    www.womenshalfmarathon.com/scottsdale-tempe

    Photos:
    #1 -     Ann R and Aisling F after finishing a fast half marathon. Photographer unknown
    #2 - The WOW Team getting ready to run across the GG Bridge. May 2010 - Photographer, a passing runner
    #3 -  Iris, Julie, Robbi, and Christina at the WOw Team Marathon Madness Clinic in Emeryville. L. Ganes, photographer
    #4 - Kerry, Coach Stephanie, and Elise Q at the Walk-It 5K, May 2011. L Ganes, photographer
    #5 - Mentor Eileen K at Emeryville Marina. Guess who took this photo?
    Note: If you have a question and are not yet a member of the WOW Team, post it on our Go WOW Team public facebook page and I'll do my best to post a response there within 1 business day. Members can post on The Winners Circle, our private facebook page. I'll check in on both. Go WOW Team!

    Track!

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    Stretch!

    Track workout for the week of Feb. 20 - 28, 2012

    Do 1 mile warm-up followed by dynamic stretches

    10 X 400 with 400m RI (Active Recovery)

    Cool down 1 -2 laps walking or jogging

    Stretch

    Don't know your tempo pace? Check with Coach Stephanie

    If you are a novice to the track, don't worry about the pace. Try to finish 1/2 of each 400m (1 lap) going hard. Then rest until the experienced runners finish 2 laps. Repeat five times. This applies to runners or walkers.

    Don't forget to breathe, use strong legs with soft foot landing, and pump those arms!

    Please post your comments on our facebook page. Thanks!